Friday 08/01/10
"Friday WOD"
4 Rounds for time
10 Deadlift @ 50% 1RM
15 Box Jumps 20"
20 MB Sit ups 9/5 kg
25 Air Squats
300 mtrs
Scale up or down as required
Friday, 8 January 2010
Thursday, 7 January 2010
"Thursday WOD"
Thursday 07/01/10
"It's A Kind Of Jackie"
3, 4 or 5 Rounds
500 mtrs
25 DB Thrusters
15 Pull ups
Men 15 kg - Ladies 10 kg
Scale as required
Wednesday, 6 January 2010
"Wednesday WOD"
Wednesday 06/01/10
"2010"
20 Cal Row
10 KBS 24/16 kg
20 Sit ups
10 Shoulder Press 35/22.5 kg
20 Air Squats
AMRAP in 20 mins
Scale as required
Tuesday, 5 January 2010
"Tuesday WOD"
Tuesday 05/01/10
" A Little Foley F....."
3 Rounds of 1min Squat Clean Thruster - 1 min rest
400 mtrs
2 Rounds of 1min Squat Clean Thruster - 1 min rest
600 mtrs
1 Round of 1 min Squat Clean Thruster - 1 min rest
800 mtrs
Record your reps for each round and total to get a score
Men 42.5 kg - Ladies 27.5 kg
Scale as required
Monday, 4 January 2010
"Monday WOD"
Monday 04/01/10
"S S D Y"
500 mtrs
50 S D H P
25 Pull ups
1000 mtrs
25 Pull ups
50 S D H P
500 mtrs
Men 50 kg - Ladies 32.5 kg
Scale as requied
Sunday, 3 January 2010
"Kev's Sunday Session"
Sunday 03/01/10
"Kev's Sunday Session"
Row/ XFT - Deadlift - Rope Climb
650 mtrs - 07 Reps - 1 Rep
600 mtrs - 11 Reps - 1 Rep
550 mtrs - 15 Reps - 1 Rep
500 mtrs - 19 Reps - 1 Rep
450 mtrs - 23 Reps - 1 Rep
400 mtrs - 27 Reps - 1 Rep
Deadlift use 60% of 1RM
Scale as required
Friday, 1 January 2010
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